Yes, it’s that time of year again known as flu season. Although we may compulsively pump the hand sanitizer and turn our head when someone coughs or sneezes in our direction, we still seem to catch something every winter. Prevention is not only about avoiding germs. Attention to food choices, how we react to stress, and what we do in our free time all play a part in keeping our immune system strong. There are several habits that you can incorporate into your daily routine to prevent these viruses and stay healthy this season.

1. A colorful plate and a balanced whole food multi-vitamin - Eat a balanced diet, including a variety of red, orange, yellow and green vegetables and fruits. These foods contain antioxidants which protect the cell from damage by neutralizing free radicals. Natural dietary antioxidants include phytochemicals (i.e. natural plant compounds in fruit and vegetables), such as carotenoids (eg. beta-carotene, lycopene and lutein), flavonoids and isoflavones. Choose a wide variety of other foods, including brown rice and low fat protein sources like fish and beans. It doesn’t take a major nutritional deficiency to weaken the immune system. Even minor vitamin and mineral shortages can challenge your body’s ability to fight back, so in addition, take a balanced, complete multivitamin mineral supplement, manufactured to the highest quality standards.

2. Herbal remedies for the Immune system -Researchers have found positive links between immune function and some herbal remedies . If you seem to get one cold after another, you’ll want to take a natural product with specific immune supporting ingredients like echinacea, black elderberry, larch tree and zinc. An analysis of the evidence has found that taking an echinacea remedy more than halves a person’s chances of catching a cold and shortens the length of a cold by an average of 1.4 days. Garlic is also one of the best natural remedies for flu prevention. Often called “ nature’s antibiotic”, when crushed or sliced, fresh garlic releases a substance called allicin, which has both antiviral and antibacterial properties. According to tests by a microbiologist at Brigham Young University, garlic kills viruses responsible for colds and the flu. A good garlic supplement will contain the active properties of allicin.

3. Extra ZZZ’s -When we’re exhausted, the immune system cannot function and repair cells. Our body goes through several REM cycles (deep, regenerative sleep) each night. However, most immune-strengthening repairs happen during the last and longest one, which begins after several hours of slumber.

4. Moderate exercise- Moderate exercise (at least three hour-long sessions a week) helps to generate endorphins. These endorphins or “feel-good” chemicals strengthen your immune system by increasing the production of “natural killer cells,” white blood cells that destroy viruses. Try to raise the level of exertion and break a sweat so that the endorphin-producing level is reached. However, be careful not to overdo it.

5. Laugh out loud- Update your movie collection with more comedies or simply spend time with your funniest friends. Dr. Lee Berk and fellow researcher Dr. Stanley Tan of Loma Linda University in California have been studying the effects of laughter on the immune system. To date, their published studies have shown that laughing lowers blood pressure, reduces stress hormones, and boosts immune function by raising levels of infection-fighting T-cells, disease-fighting proteins called Gamma-interferon and B-cells, which produce disease-destroying antibodies. Laughter also triggers the release of endorphins, the body’s natural painkillers, and produces a general sense of well-being.

6. Make time for friends and stay positive- “Rewarding relationships allow you to experience positive emotions, which lower levels of immune-suppressing hormones like norepinephrine,” says Blair Justice, Ph.D., professor emeritus at the University of Texas School of Public Health in Houston. Sheldon Cohen, Ph.D., a leading expert on the stress-illness connection, performed a study where he asked subjects about their tendency to experience positive emotions (happy, pleased, and relaxed) and negative emotions (anxious, hostile, and depressed.) After they were exposed to viruses, those who experienced more positive emotions had significantly fewer infections.

7. Lather up and scrub- We know to wash our hands often. But how you scrub matters just as much, says Charles Gerba, Ph.D., co-author of The Germ Freak’s Guide to Outwitting Colds and Flu (HCI Books, 2005). “Wet your hands and lather all over for at least 20 seconds, and not under the faucet, as it’s the friction between the soap and skin that dislodges the germs.” In addition, use products that won’t destroy the acid balance on the skin. Our skin has a covering of an oily acid that kills bacteria, virus, and fungus that come in contact with our skin. When we wash this acid mantel off with soaps that are not pH correct, we lose some of our protection.

8. Take Vitamin C – Vitamin C is required for many enzyme reactions in our bodies including the activation of various immune system cells. Placebo-controlled trials have consistently found that supplemental vitamin C, in doses of 1 gram or greater daily, alleviated the duration and severity of cold symptoms. In several of these studies, the alleviation has been significant. Vitamin C has antihistaminic properties that decrease swelling and secretions.

9. Probiotics – While stomach acids deteriorate many live bacteria, healthful probiotics can withstand the rigors of the stomach. They safely reach the colon, where they fight bad bacteria as they pass, maintaining a well-balanced digestive system. They also have antibacterial properties that help boost the immune system. Probiotics are especially beneficial when taken during and after antibiotic treatment or when traveling abroad, where the body encounters different types of bacteria than it is used to.

10. Hydration- Proper hydration is essential to a strong immune system and overall health. Water is key. Water flushes your system, washing out toxins as it rehydrates you.  Add performance for even better hydration.

For more information on a quality multi-vitamin and mineral supplement, safe herbal products, a proven probiotic, all natural soap- free bars or water filtration systems in order to stay healthier through cold and flu season, email mel2urhlth@aol.com or call 336-643-6494.